Why they won Chia seeds work like a modern energy drink and their high Omega-3 and antioxidant levels boost brain function. They combine well with the pure protein in quinoa, too, says sports nutritionist Jaymie Mart, from athleatnutrition.com.

Your recipe for victory Boil your quinoa and chia seeds for 10 mins, then add to a simple mixed salad, and eat an hour before any endurance event. Its a more socially acceptable option than using your enemies for human sacrifice, too.

Best for:Long-distance running

Build bulk like a Roman gladiator

Nutritional weapon To gain muscle mass before appearing in the arena, gladiators were fed a diet rich in barley. Gladiators needed plenty of subcutaneous fat, to protect them from cuts and to shield them from nerve damage during fights, says paleo-pathologist at the Medical University of Vienna, Karl Grosschmidt.

Why they won Barley is a nutrient-dense powerhouse for energy, says Jackson. The cereal also encourages your bodys own production of vitamin K, which helps to promote healthy blood clotting."

Your recipe for victory Add 50g of barley to protein-rich soups, such as oxtail. This combination releases more of the energy locked within the grain. The nutrients are also easier to digest than those in supplements. That gets the thumbs up from our royal box.

Best for:Rugby union

Stay fit like a Viking raider

Nutritional weapon The Vikings merciless strength was largely thanks to a diet of herring and kale. The electrolytes in this combination enhance muscular conductivity, says Jackson.

Why they won Kale delivers a heavyweight punch of folate, calcium, iron and potassium, says Mart. Couple that with oily herring and you have the perfect combination to keep you lean and strong.

Your recipe for victory Lightly steam both, then serve with a simple vinegar dressing. The acetic acid will help your body absorb the minerals and electrolytes better. A few meals like this and youll be ready to plunder a new PB.

Best for:Triathlon

Photography: Owen Silverwood at Twenty Twenty

Get lean like a Japanese ninja

Nutritional weapon In 15th-century Japan, ninjas honed their speed and agility with a diet of buckwheat and tofu.

Why they won Buckwheat is high in antioxidants and helps strengthen blood flow, says Jackson. Coupled with the complete protein and low fat content of tofu, ninjas could power up without bulking up.

Your recipe for victory Soak 100g of buckwheat in water for an hour then blend with 75g tofu for a late-night smoothie to aid body repair without laying down fat. Just try not to spill it down your black pyjamas.

Best for:Football

Build stamina like a Mongol marauder

Nutritional weapon On long missions, Mongol riders would routinely endure 10 days in the saddle consuming only mare's milk. Yes, it sounds horrible, but it worked for Genghis and his horde.

Why they won "Mare's milk is rich in vitamins and minerals and contains lower levels of fat than cow's milk," says Mart. And because it has a nutritional profile closer to human milk, your body can more easily digest the nutrients and sugars.

Your recipe for victory Mares milk is particularly good at enhancing your bodys recovery after exercise. Buy it dried from hestemelk.no, and blend into a 500ml shake with 50g of strawberries for vitamin C. Or save on postage costs by learning to milk your own horse.

Best for:Cycling

Use explosive power like a Norman knight

Nutritional weapon The last successful military invasion of Britain waspowered by...rabbits. Norman knights used the high protein content of their meat to build the explosive power necessary for successful Saxon smashing.

Why they won The competitive environment rabbits live in prevents them from building up fat reserves, so their meat is lean, says Mart. Its also a fantastic source of vitamin B12. A combo which made the humble rabbit a medieval WMD.

Your recipe for victory Grill like chicken and eat with wheat germ bread: the high zinc content of wheat germ aids in tissue repair, while the calcium and iron encourage vitamin B12 absorption (and aid arrow absorption in unlucky kings).

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